Chicken Chips: A Keto Chicken Thigh Recipe (2024)

FAQs

Are chicken thighs or breasts better for Keto? ›

Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.

That trick is a sprinkling of baking powder, and it'll get you the crispiest, crackliest bites of fatty, salty skin imaginable, whether you're cooking just one thigh, a plate of wings, or an entire bird.

Chicken chips are made of chicken that has been ground and flattened into a thin layer, along with various spices including sea salt, black or white pepper, paprika, garlic powder, onion powder, and chipotle powder.

Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.

As a rule of thumb for a main course, plan on about 3/4 to one pound of bone-in chicken thighs per person or 1/2 pound of boneless chicken thighs per person. If you need a way to fit more fat into your day, opt for skin-on, bone-in thighs instead of boneless and skinless.

Unfortunately for weight loss efforts, chicken thighs have more calories and more fat. In a 3 ounce serving, skinless chicken breast has 140 calories and 3 grams of fat. A three ounce portion of chicken thigh has 170 calories and 3 grams of fat.

Ideally, pan-fried chicken will come off the heat tender and juicy on the inside, and golden and crispy on the outside -- but the perfect crunchy skin won't happen in just any cooking fat. If you want a tasty flavor, go with butter, but if you want your ideal texture, opt for a cooking oil instead.

When mixed with the flour, the cornstarch makes the flour coating crispier and gives it that golden brown color! (It has to do with prevention of gluten development.) The baking powder reacts with the oil and creates tiny air bubbles, which also helps form a crispy coating.

Fry it twice.

Try Fontana's method for “blanching” fried chicken: Heat oil to 250 degrees and cook chicken breasts for about five minutes, or bone-in chicken for about 12 minutes. Let them rest for 15 to 20 minutes, then fry again, two to three minutes for breasts or five minutes for bone-in.

Bottom Line: As a registered dietitian the one recommendation I have is to consume chicken chips like any food — in moderation. They do contain a fair amount of saturated fat, and consuming high amounts of saturated fat has been linked to a higher risk of heart disease.

What is chicken chips? ›

Our Nashville Hot Chicken is made from 100% all natural Chicken Breast but have the same thin & crispy texture of a potato chip. Add in the bold southern heat of Nashville & a subtle tang, and these chips are the perfect high-protein, low-carb, guilt-free snack.

Australian chicken meat chopped and shaped into chips then coated in a crispy tempura style batter. There are plenty of reasons to love Ingham's Always Good 100% Aussie Chicken. It tastes amazing! It's also raised with no added hormones. It remains true to our promise of sharing food that's always good!

We'll also share some great low-carb egg-based keto recipes. Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.

"With a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates." For example, a woman who weighs 150 pounds and is moderately active is recommended to eat 25 grams of carbs (think one medium sized apple!), 86 grams of protein (a little over three 3 oz chicken breasts) ...

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

For meat lovers, the best news is → both white meat and dark meat are perfectly fine to eat when following a keto diet. However, note that the best type of chicken to use is definitely chicken breast as it is the leanest cut.

Skinless chicken breast is much lower in fats and calories than thighs. Breasts have about 30 calories per ounce. Thighs have about 50. For the same amount of calories, you can have a larger serving and also more protein, from breasts.

Chicken breasts definitely differ from chicken thighs as far as nutrition: three ounces of skinless chicken breast meat contains approximately 140 calories and a gram of saturated fat, while three ounces of skinless chicken thigh meat is roughly 30 more calories and two more grams of saturated fat.

One skinless, boneless, cooked chicken thigh (116 g) contains : Calories: 208. Protein: 28.8 g. Carbs: 0 g.